This meditation, which originated from Gurdjieffian movements, is a centering dance as well as a good preparation for whirling.

It lasts one hour and is in three stages.
1st Stage: Continuous dance in a set of movements for 30 minutes.
2nd Stage: Whirling for 15 minutes.
3rd Stage: Silence, lying down for 15 minutes.

Keep the eyes open during the first two stages, and closed in the last stage.

First Stage:
A six- art movement repeated continuously for 30 minutes. Begin with standing in one place, placing the left hand on the heart and the right hand on the belly. listening to the music get into the rhythm of the breathing.

a) Touch the back of the hands together on the belly, breathe in through the nose and bring the hands up to the heart. While breathing out through the mouth move the right arm and foot forward and let the left hand return to the belly in a circular movement. Then return to the original stance.
b) Repeat this breathing and movement with left arm and foot moving forward, while right hand returns to the belly, and then return again to the original stance.
c) With the hands again starting on the belly, repeat the breathing and movements with right arm and foot moving sideways to the right, in a 90 degree turn.
d) With the hands again starting on the belly, repeat the breathing and movements with left arm and foot moving sideways to the left, in a 90 degree turn.
e) With the hands again starting on the belly, repeat the breathing and movements with right arm and foot moving behind, in a 180 degree turn.
f) With the hands again starting on the belly, repeat the breathing and movements with left arm and foot moving behind, in a 180 degree turn.

Remember always to move from the center (hara), using the music to keep the correct rhythm. Movements should be in a continuous flow and not automatic. This dance starts slowly and builds up in intensity. It the body falls down by itself, this is also fine.

Second Stage:
Whirling for 15 minutes. Turn anti-clockwise keeping the eyes open a little, arms stretched out with the right palm turned upward and left palm facing the ground, Breath normally and let the whirling take you over.
If you feel discomfort from whirling anti- clockwise, you can change to clockwise and reverse position of the hands. If a sensation of nausea arises, focussing the eyes on the left hand or thumb can be helpful.
To end the whirling, slow down and allow the arms to fold over the chest and heart.

Third Stage:
Silence. lie down, preferably on the belly, with eyes closed. Just go inside and allow witnessing to happen.